PES/USP Testifying for my Muscles, Celorza to the Stand!!

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  1. Quote Originally Posted by Celorza

    You are doing it right ! I don't have a Prowler ...oh HIIT on a rower is also good haha.
    I have access to rowers but I always feel like I'm doing crossfit when I do it so I just don't


  2. Treadmill HIIT is a bit annoying and I have started to notice it of late, since I spend half the time dallying with the settings and less time actually running.

    30 seconds -45 seconds of running, 15 seconds of spazzing around with the controls, another 15 seconds at desired resting rate, get bored, jump of treadmill, perv at the hot chicks in the pool

    Workout complete!
    MEM->DCA->PHL->MEM
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  3. I find treadmill HIIT to be too complicated. Much easier to just hit the local HS tracks for a great sprint workout. Been killing my prowler lately though. Seems things are still going strong in here. Good luck in this strength journey man.

  4. I prefer treamill HIIT because thats all I'm used to... but more often than not I seem to break the treadmills weather is just now getting to that perfect temp for outside running (for me) and I may have to try it outside !
    TOOTALLPOWERLIFTING.COM
    Powerlifting for the vertically gifted

  5. I want to go run sprints at the park but I'm scared I'll step in a hole or something. I used to hit the high school football field during the summer when nobody was there
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  6. Day 14, 10/04


    Supps used Pre-workout:
    -2 scoops TP
    -2 Caps AB
    -2g COP
    -9g Citrulline Malate

    Bench Press day:

    Warm Up:
    -75x5
    -95x5
    -115x3

    Working Sets:
    -135x3
    -150x3
    -170x3+2 Total of 5 reps.
    -175x2
    -180x1
    -185x1 PR finally got it with a 2 second wait at the bottom simulating the Press call.
    -190xF
    -190xF

    Attempted 190 and I consider them fails for 2 reasons , on both times I got it BUT , on the first one I struggled to power it up and I did NOT pause at the bottom. On the second one I did pause , went up to about as much as my floor press range, then it stayed there for 2~seconds and then my spotter graced his finger to simulate a push up...well he did push a tiny bit with his finger and thus it was not alone.

    Point being I did get finallt over my 185lb bench AFTER MONTHS! And 190 is on the way and it will be broken in the next weeks, it won't take me months this time...I think I'm getting the hang of which assistances and movements help my Bench press.
    Note: All sets were performed with a 2 second pause at the bottom to get used to waiting for the Press call...so it was a bit harder but it felt good, the Floor Presses are proving helpful in this aspect. Full ROM was performed.

    Shoulder assistance: Sitting Dumbbell Press (I hate using Dumbbells for this, but still elbows did go below parallel <in respect to the ground> on all reps and it felt lighter than usual).
    -50'sx10
    -50'sx10
    -50'sx10
    -50'sx10
    -50'sx12

    Had limited time at the gym and the only 2 squat racks were taken...and when I left my bench a guy took it and all the Barbells were being occupied...if not I could have Power cleaned for each set to get the bar up to my collar bone and then performed my usual OHP...but they say some change once in a while is not bad I guess.


    Back Assistance: Kroc Rows
    -80x10
    -80x10
    -80x10
    -70x15
    -70x10

    Triceps assistance: Cable Pushdowns with full ROM, forearms to biceps with a slow negative.
    -120x10
    -120x10
    -120x10
    -120x10
    -120x14

    Workout Notes:
    More than happy I finally broke my 185lb Bench Press with proper form, and a press call pause. Strength is finally rising like I want it to, and aggression/mood are on the rise too!! Recovery between sets is also improving, I no longer need to take up to 2-3 mins , I can do with 1:30-2 mins.

    Stack Notes:
    -Major increase in Libido and wet dreams.
    -No prolactin or estrogen sides to be noticed yet.
    -AnaBeta and my stomach made a fool out of me in Polymers class...since I sit at the front (for I enjoy Dr. Jones's lectures) and most of the time they are quiet and we all listen to his preaching of wisdom...Well today we were talking about Fracture Mechanics and he talked about the Liberty Ship Fractures in WWII...I know the cracks sounded like a gun going off since the cracks that split the ships in 2 go as fast as the speed of sound...but when he asked: "Any idea what they sounded like?" before I could answer my stomach gave the loudest growl! The whole class was silent at the moment...and when my hungry and roaring tummy went up...well...even Dr. Jones laughed...so yeah point is...I'm starving...and my stomach makes proof of it...


    Week 2 progress summary, stats and pictures.

    Weight as of this morning in the nude, and post bowel movements: 143.0 (+.6 lbs)

    So far on week two I have experienced:
    -Enhanced recovery in-between sets, and from night to morning.
    -Major Rise in Hunger
    -Rise in Aggression when lifting.
    -Good Strength and the breaking of a long standing PR (months).

    Progress Pics (Relaxed , no flex):
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    Pictures were taken immediately arriving from the gym and prior to my shower due to time constrains (yes I did still shower...)

    Random Ego Pics taken:
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    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  7. Hey celly i'm late but I just caught up on those twenty some pages.. The progress you have made this far is awesome dude, great work.. from the relaxed pictures I can visually see you've lost body fat while gaining muscle. Good work!!
    Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)


    Keep it up brother

  8. Congrats on breaking your plateau.
    I'm just a dude chasing a dream

  9. Nice work Cel.
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  10. Quote Originally Posted by aceroni
    Hey celly i'm late but I just caught up on those twenty some pages.. The progress you have made this far is awesome dude, great work.. from the relaxed pictures I can visually see you've lost body fat while gaining muscle. Good work!!
    Your training is looking good the only thing I can say is that you should add some scapula work on press days (face pulls to be exact)

    Keep it up brother
    Hey bro welcome ! And thanks a lot for the comments bro !!

    I didn't know Face pulls worked the scapula! I shall try them thanks! I have actually seen some powerlifters do them, so it can't hurt to try them hehe.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  11. Quote Originally Posted by superbeast668
    Congrats on breaking your plateau.
    Quote Originally Posted by LiveToLift
    Nice work Cel.
    Thanks guys! You really have no idea how frustrating it was to be crushed under a bar month after month hahaha. Now goal is to beat 190 baby steps haha.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  12. Great job with the PR and the log in general Celorza. You're making some good progress. Big fan of face pulls too.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  13. Nice work! When I was doing our strength program and guys failed on max lifts I'd yell "STAPLED!!!!" I was always the one spotting them, kind of a d!ck move but a lot said it motivated them. You want me to start doing it with you? Lol

    Cosmetic progress with strength is awesome, you're doing very well.
    Serious Nutrition Solutions Representative

  14. Name:  image-3532920473.jpg
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    Starting and current!

    First off congrats on the bench press PR bro! And as you see your chest is growing nicely along with your shoulders...for being all natty you certainly make nice progress at a great rate!!!
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  15. Nice update there Celly!
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  16. Quote Originally Posted by Celorza View Post
    Hey bro welcome ! And thanks a lot for the comments bro !!

    I didn't know Face pulls worked the scapula! I shall try them thanks! I have actually seen some powerlifters do them, so it can't hurt to try them hehe.
    No problem my friend we're all here to help one another. And I know you're powerlifting and not BBing.. But MAKE SURE you HAMMER that upper back, face pulls, elbows flared BB rows (aka pendlay rows), shrugs, HIT YOUR NECK, etc... It will make a huge difference in stability during your presses, and help you from getting injured

  17. Quote Originally Posted by breezy11 View Post
    Great job with the PR and the log in general Celorza. You're making some good progress. Big fan of face pulls too.
    Hey brother!! Thanks a lot ! I'll be sure to try them!!
    Quote Originally Posted by Distilled Water View Post
    Nice work! When I was doing our strength program and guys failed on max lifts I'd yell "STAPLED!!!!" I was always the one spotting them, kind of a d!ck move but a lot said it motivated them. You want me to start doing it with you? Lol

    Cosmetic progress with strength is awesome, you're doing very well.
    Hahahahahahaha it would be beneficial IMO, a bit of adrenaline and raging might get my maxes to go up!! Thanks for the support bro!
    Quote Originally Posted by howwedo107 View Post
    Name:  image-3532920473.jpg
Views: 108
Size:  382.3 KB

    Starting and current!

    First off congrats on the bench press PR bro! And as you see your chest is growing nicely along with your shoulders...for being all natty you certainly make nice progress at a great rate!!!
    Thanks bro!! I am on a Steakadrol, Turkey-drol and Methyl-PB cycle-diet atm! Hahaha.
    Quote Originally Posted by AaronJP1 View Post
    Nice update there Celly!
    Thanks Buddy !
    Quote Originally Posted by aceroni View Post
    No problem my friend we're all here to help one another. And I know you're powerlifting and not BBing.. But MAKE SURE you HAMMER that upper back, face pulls, elbows flared BB rows (aka pendlay rows), shrugs, HIT YOUR NECK, etc... It will make a huge difference in stability during your presses, and help you from getting injured
    Roger that, more cushion for the presses! And you know I used to be a fan of BB rows and always wanted to try the Pendlay's too...I was just surprised on how well the Kroc Rows had helped my Deadlift I neglected them! I'll start periodizing my lifts a bit more to keep them in. Also it seems Face Pulls are a winner! They are up for next Shoulder-Assistance days!
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  18. oh yeah man facepulls are godly. if everyone only started with these, we would have 50% less people with impinged shoulders, and the anterior delt tilt would be much less exaggerated.
    ...
    also
    don't neglect them rear delts (like i said i know you're not BB, but again, it will provide you that SHELF to press / ohp / strengthen your upperback for deads, squats, etc)

  19. My boy Celly making ALL KINDS of GAINS. And it shows... in PRs and in pics. I didn't expect anything less
    TOOTALLPOWERLIFTING.COM
    Powerlifting for the vertically gifted

  20. Quote Originally Posted by Celorza

    Thanks guys! You really have no idea how frustrating it was to be crushed under a bar month after month hahaha. Now goal is to beat 190 baby steps haha.
    When I was 14 I got stuck at 185 for about 3 months. Took two weeks off and pushed 205. I know your frustration as does every one else in here!
    I'm just a dude chasing a dream

  21. Quote Originally Posted by DJBeanPole
    My boy Celly making ALL KINDS of GAINS. And it shows... in PRs and in pics. I didn't expect anything less
    Haha thanks bro!! !!

    Quote Originally Posted by superbeast668

    When I was 14 I got stuck at 185 for about 3 months. Took two weeks off and pushed 205. I know your frustration as does every one else in here!
    wow that's inspiring bro I'll try to make it to the 200s on bench by December, I'll give it my best!

    It depresses me I never used to train when I was younger...I mean not weight training, and I should have I wasted years of my life...like an idiot...
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  22. Day 15, 10/05


    Supps used Pre-workout:
    -2 scoops TP
    -2 Caps AB
    -2g COP
    -6g Citrulline Malate

    Squat Day:

    Warm Up:

    -115x5
    -115x5

    Working Sets:
    -135x5
    -135x5
    -155x4
    -160x3
    -170x1
    -170x1

    Note: All sets ATG, trying not to pause at the bottom now and I still felt sort of troubled while powering out of the whole...but a bit of improvement in the motion.

    Hamstring Assistance: Box squats with negative angle of feet to ankle
    -135x5
    -135x5
    -135x5
    -135x5
    -155x5

    Lower Back Assistance: Weighted hyper-extensions with a 2 second glute squeeze
    -BW+35x10
    -BW+35x10
    -BW+25x10
    -BW+25x10
    -BW+25x10

    Note:I focused on going even lower now so as to really pull on the hamstrings and also exploding up. It felt a bit off with 35lbs and sorta decided to listen to my body...

    Ab Assistance: Cable Crunches with a 2 sec contraction
    -80x20
    -80x20
    -60x25
    -60x25
    -60x25

    Workout Notes:
    Still trying to figure out the motion for the squats, but I gotta say Hamstrings are totally wrecked today haha, crawled out of the gym actually.

    Stack Notes:
    -The leaning effects are still more noticeable and the recovery is still on point.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  23. Quote Originally Posted by Celorza

    Haha thanks bro!! !!

    wow that's inspiring bro I'll try to make it to the 200s on bench by December, I'll give it my best!

    It depresses me I never used to train when I was younger...I mean not weight training, and I should have I wasted years of my life...like an idiot...
    Nah. Not wasted. Life is never wasted. Just a learning experience. You could have 225 by dec. If you keep killing it.
    I'm just a dude chasing a dream

  24. Quote Originally Posted by superbeast668 View Post
    Nah. Not wasted. Life is never wasted. Just a learning experience. You could have 225 by dec. If you keep killing it.
    Thanks bro appreciate the support. Let's hope I can get it then! !
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep

  25. A little late with this but I'll also say Face Pulls are awesome. I actually do a ton of band face pulls with some shoulder rotation as well all the time for pre-hab. Making sure you get a good pull to push ratio is important as well because so many people seem to focus on increasing their pressing (mostly bench) but don't always focus on hammering all the horizontal pulls. You probably know all this but o well.
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